Umgomo wukuthi uyenze isisindo sakho sibe mncane, sinobuciko futhi sikhohlise.
Zama ukukhipha i-chocolate ne-puddings ekudleni kwakho, uphuze amanzi amaningi futhi udle izithelo ezintsha.
Ama-Breakfasts (khetha enye yezinketho):
a) isigamu sembebe esingajwayelekile, amagremu ayi-100 we ushizi owenziwe ngokwenza;
b) 25 g i-cereal engasetshenzisiwe, i-apula eyodwa.
I-Lunches (khetha enye yezinketho):
a) isigamu sombebe ophakathi nendawo, 150 g wezinhlanzi eziphekwe ku-grill, broccoli, iklabishi;
b) izingcezu ezimbili zesinkwa esivela kufulawa ophelele, isaladi emifino engekho ikhalori, 50 g yenkukhu (ngaphandle kwesikhumba), 35 g we-calori ephansi ushizi.
Izidlo zokudla (khetha enye yezinketho):
a) 125 g we-fat steak ephekwe kwi-grilla, 50 g we-peas, utamatisi obhakiwe;
b) 75 amagremu kwanoma iyiphi inyama ebandayo, ingxenye enkulu yesaladi elixubekile;
c) 125 g ingulube ye-ngulube, igobile, ingxenye enkulu yesaladi exutshwe.
Ngaphezu kokudla, kudingeka wenze umsebenzi olula. Sukuma, ububanzi begceke ububanzi eceleni, faka izandla zakho ngemuva kwekhanda. Kusukela kulesi sikhundla, sondela phambili, uphendule ngokuqinile i-torso kuya ohlangothini, bese uthepha isigqoko sokunene sogu lwesokunxele. Phindaphinda uphinde ugobe, uthinte i-elbow kwesokunxele kwesigodi esifanele. Phinda usebenzise izikhathi ezingu-10.
Ukudansa nakho kuhle kakhulu, ikakhulukazi ukuguquka.